Total-Body Tabata – Get Ready to Torch and Tone

Total-Body Tabata u2014 Get Ready to Torch and Tone

Nothing beats Tabata workouts for maximizing the benefits of a a workout. This interval training helps burn calories and build muscle in 20 minutes. For the four-minute Tabata round| we mix two complementary exercises| so you can go strong and maintain good form for all your reps.

Here’s the workout and directions. Keep scrolling for explanations on the moves.

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“|”id”:37806005|”type”:”image”|”thumbnail”:”Image Source: POPSUGAR Photography

“”|””large_link””:”” Tabata One: Lateral High-Knee Run and Hold

  • Start at one edge of your mat and run from side to side on your bringing your knees hight to waist level. Engage your abs as the knee comes up.
  • Make as many steps to the side as you can before switching sides.
  • Pump your arms to work your upper body.
    • | Tabata One: Ali Shuffle

      • Keeping your weight on the balls of your feet| scissors your legs front and back.
      • This is quick footwork and it should be light. Pump your arms to keep the speed of the feet up tempo.

      | Tabata Two: Burpee

      • Jump up as high as you can| and land softly lowering into a crouching squat with your hands on the floor.
      • Jump your feet backward coming into a plank position.
      • Jump the feet forward to the hands| coming into a deep squat| and prepare to jump. Continue in this pattern.

      | Tabata Two: Chaturanga Push-Up

      • Start in a plank position with your hands directly under your shoulders.
      • Push forward with your toes keeping your arms parallel and hugging your torso| bend your elbows to 90 degrees. Your upper arm should be parallel to the floor with your elbows over your wrists.
      • Engage your abs to keep your torso stable as you straighten your elbows to push yourself up| returning to the plank.

      | Tabarta Three: Alternating Side Lunge

      • Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge.Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
      • Push into your right foot to return to standing| then lunge sideways to the left.

      | Breakdancer Kick

      • Start on all fours| then lift your knees to hover over the floor.
      • Lift your left hand and your right foot off the floor then| then pivot on your left foot to the left kicking your right leg through bringing your left arm to your chest.
      • Swing your pelvis back and place your left hand on the floor and your right toes| returning to the hover position. Reverse directions kicking the left leg to the opposite side.

      | Cooldown: Trunk Twist

      Reps: 20| alternating sides

      • Lying on your back| extend your arms out to your side| to create an anchor. Lift your legs so your hips and knees are at 90 degree angles.
      • Starting the movement from your core| rotate your knees to the left| hovering just off the floor. Hold for this position for three seconds. This completes one rep. Then| initiating the movement with your abs| slowly rotate your knees to the right.

      | Cooldowns: Straight-Leg Roll-Up

      Reps: 12

        Begin on your back with your legs straight and arms reaching overhead.
      • Lift your head and arms off the floor and begin to roll up to sitting| focusing on the abs rounding the back and keeping the motion smooth.
      • Roll back down to the mat slowly| one vertebra at a time. Ending by reaching your arms overhead to complete one rep.
      • | Cooldown: Pilates Swimming

        Reps: 20| alternating sides

          Lie on your stomach with your arms reaching overhead| pulling your abs away from the floor to protect and lengthen your lower back. Lift your legs| arms| and head off the mat.

          Keeping your knees straight| lift your right leg and left arm higher| toward the ceiling. As you lower your right leg and left arm| lift your left leg and right arm up to complete one rep.

        • Continue alternating sides in a slow controlled manner| keeping your torso stable.